Kale, Lentil & Squash Soup

Tasty, satisfying & high in protein

Home-made soup is incredibly easy to prepare & so good for you. You can have a satisfying meal in one bowl which is nutritionally dense, low in calories & carbs, making it ideal for the health-conscious. Home-made soups are so much fresher, tastier & healthier with shop-bought varieties, which are usually loaded with sugar, salt, additives & preservatives. This recipe is suitable also for vegetarians & vegans & those on a gluten-free diet. A great all-rounder!

It is also super for using up those vegetables lurking in your vegetable drawer & there is minimal washing up as it is all one-pot cooking! I love making up a big vat of soup in the weekend so that I can take some to work for packed lunch and for busy days when I will be time poor in the evening, but still want something nutritious & tasty for dinner. (But not a takeaway!)

Soup is a terrific way of combining different flavours & textures together & persuading the little ones to eat more veg!

This kale, lentil & squash soup is fragrant, tasty & satisfying. It is spiced with ground cumin, paprika, chilli powder & cayenne pepper & lentils boost the protein & fibre content. Chunks of squash & black kale add texture & nutrients. It is also quick to prepare (about 30 mins) & freezes well.

Serves: 4

Preparation time: 20 mins

Cooking time: 30mins

Ingredients

1 tsp coconut oil

2 medium red onions, diced finely

3 plump garlic cloves, crushed

3 celery stalks, diced finely

1 large leek, sliced finely

1 bay leaf

1 1/2 tsp ground cumin

2 red chillies finely chopped or 2 tsp chilli powder

1 tsp ground coriander

1/2 tsp sweet paprika

Optional: Pinch of cayenne pepper

270g squash, peeled & cut into 1.5cm chunks (sweet potato & carrot can be used instead)

1 x 400g can of chopped tomatoes

1.5 litres or vegetable stock (I use bouillon powder)

200g red lentils

60g black kale, stems trimmed

1 tbsp tamari

salt & pepper

Garnish: optional: sprinkle of ground flaxseed

Method

In a large non-stick pot melt the coconut oil. Add the chopped onions, crushed garlic, red chillies (if using) & leek. Brown for about 5 mins.

Add the spices & bay leaf. Cook for about 2 mins (until the spices give of their fragrance) & then add the squash chunks (or sweet potato & carrot if you are using these).

Add the chopped tomatoes & stock. Bring to a boil.

Simmer for 25 mins until squash is tender.

Add tamari.

Season with salt & pepper.

Add the kale. Cook for a further 3 mins. Serve.

Optional: garnish with a sprinkle of ground flaxseed or freshly chopped coriander.